Se você é uma pessoa que se exercita regularmente, você provavelmente quer ter certeza de que está tirando o máximo proveito desses exercícios físicos. Um objetivo (e benefício) importante do exercício é ganhar força muscular.

Se você quer ganhar músculos mais rápido, você deve seguir 3 regras básicas: consumir mais calorias do que você queima, consumir mais proteína do que você gasta e ter um programa de exercícios físicos que faça valer seu tempo e dedicação investidos.

Embora seja possível ganhar mais força e músculos sem tomar suplementos dietéticos, certos suplementos podem ajudá-lo a atingir seus objetivos mais rápido.

Os 6 suplementos listados são os melhores suplementos para quem busca hipertrofia.

suplementos para ganhar massa muscular rapidamente

Creatina

A creatina é uma molécula produzida naturalmente em seu corpo. Ela fornece energia para seus músculos e outros tecidos. Tomar um suplemento de creatina pode aumentar o conteúdo de creatina muscular em até 40% além dos níveis normais (1, 2, 3).

Isso afeta as células musculares e o desempenho físico, promovendo o ganho de massa muscular. Um enorme número de pesquisas mostra que a creatina favorece o ganho de força muscular (4, 5, 6). E isto é uma boa notícia se você está tentando ganhar músculos. Um aumento de força física permite que você se saia melhor durante o exercício, levantando mais peso e ganhando mais massa muscular no processo (7).

A creatina também pode aumentar a quantidade de água nas células musculares. Isso pode fazer com que musculares pareçam ligeiramente inchados, que é um sinal de crescimento muscular (8).

Além disso, esse suplemento pode aumentar os níveis de hormônios envolvidos no crescimento muscular, como o IGF-1 (9). Algumas pesquisas também mostram que a creatina pode diminuir a degradação das proteínas nos músculos (10). Ou seja, ela pode combater o catabolismo, estado metabólico onde o corpo usa as proteínas dos músculos como fonte de energia. Quem busca hipertrofia obviamente não quer que isso aconteça.

No geral, muitos pesquisadores estudaram suplementos de creatina e uma coisa ficou bem clara: a creatina pode ajudar a aumentar a massa muscular (11, 12).

Se você está procurando um suplemento para ajudá-lo a ganhar músculo, a creatina tem que estar na sua lista de compra.

Proteína

Obter proteína suficiente é fundamental para ganhar músculos: você precisa consumir mais proteínas do que o seu corpo queima por processos naturais (13).

Embora seja possível obter todas as proteínas que você precisa de alimentos ricos em proteínas, nem todas as pessoas conseguem fazer isso. Se você é uma dessas pessoas, você deve considerar tomar um suplemento de proteína.

Existem muitos suplementos de proteína diferentes disponíveis, mas alguns dos mais populares são a whey, a caseína, a albumina e proteína de soja.

Pesquisas mostram que a adição de proteína extra através de suplementação causa um aumento do músculo ligeiramente maior em pessoas que se exercitam do que adicionar carboidratos extras (14, 15, 16).

No entanto, os efeitos no ganho de massa muscular são maiores em pessoas que não consomem proteína suficiente em sua dieta normal.  Pesquisas mostram que consumir quantidades muito elevadas de suplementos proteicos não ajuda a aumentar o músculo se você já estiver seguindo uma dieta rica em proteínas (17, 18, 19, 20).

Mas qual a quantidade certa de proteínas que eu devo consumir para ganhar músculo? A quantidade ideal de proteínas que você deve obter por dia é de 1.2 a 2 gramas de proteínas para cada quilo que você tem (21, 22, 23). Mais do que isso provavelmente não vai lhe trazer muitos benefícios e é provável que a proteína vire gordura. Tome menos do que o recomendado e você não vai ganhar massa.

Beta-alanina

A beta-alanina é um aminoácido que reduz a fadiga e pode aumentar o desempenho físico (24, 25). Além disso, a beta-alanina também pode ajudar no aumento de massa muscular.

Um estudo mostrou que tomar 4 gramas de beta-alanina por dia durante oito semanas aumentou a massa corporal magra mais do que um placebo em lutadores universitários e jogadores de futebol (26).

Outro estudo relatou que a adição de um suplemento de beta-alanina a um programa de treinos de alta intensidade de de seis semanas de duração aumentou a massa corporal magra em cerca de 450 gramas a mais do que um placebo (27).

Embora seja necessária mais pesquisas sobre beta-alanina e ganho de músculo, este suplemento pode ajudar a você no ganho muscular quando combinado com um programa de exercícios de alta intensidade.

Beta Alanina Optimum Nutrition
Beta Alanina da Optimum Nutrition

BCAA

Os aminoácidos de cadeia ramificada (BCAA) consistem em três aminoácidos individuais: leucina, isoleucina e valina. Eles são encontrados na maioria das fontes de proteínas, particularmente aquelas de origem animal como carne bovina, aves, ovos, produtos lácteos e peixes.

Os BCAAs são criticamente importantes para o crescimento muscular e representam cerca de 14% dos aminoácidos nos músculos (28, 29). A maioria das pessoas já consomem todo o BCAAs que precisam através da dieta, mas se você está numa rotina de treinos intensos, talvez seja necessária tomar uma suplementação.

Algumas pesquisas mostraram que os BCAAs podem melhorar o ganho muscular ou reduzir a perda muscular, em comparação a um placebo (30, 31).

No entanto, outras pesquisas mostram que os BCAAs podem não produzir ganhos maiores de músculos em pessoas que treinam pesado (32). É provável que os suplementos de BCAA só vão te beneficiar se você não estiver comendo proteína de alta qualidade suficiente em sua dieta.

A maioria dos suplementos de proteína já vem com BCAA em sua composição, por isso, caso você esteja tomando Whey, o BCAA não é necessário para você.

HMB

O ácido beta-hidroxi beta-metilbutirato (HMB) é uma molécula que é produzida quando seu corpo processa o aminoácido leucina. O HMB é responsável por alguns dos efeitos benéficos da proteína e leucina na dieta (33). Pode ser especialmente importante para reduzir o catabolismo das proteínas musculares (34).

O HMB é produzido naturalmente pelo seu corpo, mas tomar um suplemento aumenta os níveis dessa molécula em seu corpo e pode beneficiar seus músculos (35, 36).

Vários estudos em adultos anteriormente não treinados mostraram que tomar de 3 a 6 gramas de HMB por dia pode melhorar os ganhos na massa corporal magra em treinos com pesos (37, 38, 39). No entanto, outras pesquisas mostram que doses semelhantes de HMB provavelmente não são eficazes no aumento da massa muscular em adultos já acostumados com esse tipo de treino (40, 41, 42).

Ou seja, o HMB é mais efetivo em pessoas que estão começando a se exercitar ou que aumentando a intensidade de seus exercícios.

Optimum Nutrition HMB
HMB da Optimum Nutrition

Outros suplementos

Há vários outros suplementos no mercado que afirmam aumentar a massa muscular. Estes incluem o CLA, hipercalóricos, aumentadores de testosterona, glutamina e L-carnitina.

No entanto, a evidência é sobre a eficácia desses suplementos são mistas e por isso eles não foram incluindos na seção principal do artigo.

  • Ácido linoleico conjugado (CLA): CLA refere-se a um grupo de ácidos graxos ômega-6 que exercem vários efeitos sobre o corpo. Estudos sobre CLA para ganho muscular produziram resultados mistos, e não está claro se ele é benéfico ou não (43, 44, 45).
  • Testosterona “boosters”: os suplementos de aumento de testosterona incluem ácido D-aspártico, tribulus terrestris, fenugreco, DHEA e ashwagandha. É provável que esses compostos beneficiem apenas aqueles com baixa testosterona e que não funcione em indivíduos saudáveis (48, 47, 48, 49).
  • Glutamina e L-carnitina: provavelmente não são eficazes no aumento da massa muscular em pessoas jovens ou de meia-idade que já treinam. No entanto, estudos mostraram que a L-carnitina pode ter alguns benefícios para a massa muscular em idosos (50, 52, 53).
  • Hipercalóricos: estudos mostram que iniciantes em levantamento de peso se beneficiam muito das calorias extras contidas em hipercalóricos desde que eles estejam consumindo proteína suficiente. Porém, o ganho de massa muscular não é tão evidente em pessoas que já treinam (54, 55).

CONCLUSÃO

Os suplementos não vão milagrosamente fazer você ganhar músculos se sua dieta e treino são ruins. Se você quer hipertrofia, você tem que investir em uma dieta e treinos de qualidade.

Para ganhar músculo, você precisa comer calorias e proteínas suficientes, bem como exercitar, idealmente levantando pesos. Se você já está fazendo isso, você pode pensar em usar suplementos dietéticos.

A creatina e os suplementos de proteínas são provavelmente as escolhas mais eficazes para o ganho muscular, mas outros suplementos podem ser benéficos apenas para certas pessoas.

 

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